06 12월 12.06~12.12 WOD
MONDAY:
4 ROUNDS FOR TIME:
30 RKBS
40 AB MAT SITUPS
30 LEG RAISE OVER KB
4 LAPS RUN
Finisher:
Tabata
Pushup- plank hold (@everyother rest)
TUESDAY
5 ROUNDS
14 SINGLE DB HANG C&J/ 6 EACH ARM
14 BURPEES
1:00 REST
THEN…
3 ROUNDS
20 SINGLE DB OHS/10 EACH ARM
2 LAPS RUN
WEDNESDAY
6 MIN EMOM
EVEN: 20 RING ROW
ODD: 15 RING DIP
2 min REST
6 MIN AMRAP
50 HEAVY DB GLUTE BRIDGE
30 SUMO DEADLIFT
2 min REST
6MIN AMRAP
20 V-UPS
40 MTN CLIMBERS (L+R=1)
THURSDAY
0:00-2:00
10 DEVILS PRESS
MAX DOUBLE UNDERS
2:00-4:00
10 DEVILS PRESS
MAX DOUBLE UNDER
4:00-6:00 REST
6:00-8:00
20 DB PUSHUP TO ROW L=1
MAX DOUBLE UNDERS
8:00-10:00
20 DB PUSHUP TO ROW
MAX DOUBLE UNDER
10:00-12:00 REST
12:00-14:00
50 AIR SQUATS
MAX BICYCLE CRUNCH
14:00-16:00
50 AIR SQUATS
MAX BICYCLE CRUNCH
FRIDAY:
6 ROUNDS
:40 ON -:20 OFF
MB CLEANS
MB PLANKS
MB THRUSTER
MB RUSSIAN TWIST
SATURDAY
TABATA
DB SDLHP
RING ROW
GLUTE BRIDGE
PUSHUP ROTATION
SCISSOR KICKS
SUNDAY
FOR TIME:
30 DEADLIFTS
4 LAPS RUN
30 KB SWINGS
4 LAPS RUN
30 KB CLEANS
4 LAPS RUN
30 KB SQUATS
4 LAPS RUN
30 BURPEES
4 LAPS RUN
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